Fraser_9to5

[Fraser_9to5]

WEEK 24

6 Aug

Single Step Accel – 3 sets
Diagonal Step/Bound – 4 sets
Skip Bounds – 4 sets
Practice Jumps – 12 total, not measured
Triple CC – 4 sets, 145kg Hex DL
Deficit RLESS – 3 sets
Agility Drill – 3 sets

I don’t seem to jump well on Day 1 with only 48 hours rest so I didn’t bother measuring my practice jumps. The session as a whole felt very good.

7 Aug

Hip/Hamstring Superset
Ab/Hip Superset
Lower Abs – 3 sets
Lower Back – 2 sets

9 Aug

Sprint – 6 x 54m in 9.00, 8.37, 7.96, 7.79, 7.82
Speed Hops – 4 x 20m per leg
Broad Jump to Bound – 3 sets
Speed Skater Variation – 2 sets
Hurdle Jumps – 6 sets
Ankle Stiffness – 4 sets
Hamstring ISO – 3 sets

Good sprints on a nice dry road. These are a good 0.3-0.4 seconds faster than when I did them in phase 2 which has given me a lot of confidence.

Instead of a deload (skipping week 1 days 1 & 2) I did them, but I’m now happy to say that’s the end of phase 6 and to not finish off with week 4 days 4 & 5. I had a sports massage on the 10th and she identified my groin/hip tightness as my vastus lateralis quad muscle being very tight. She also noted I had slightly collapsed arches, I was already in the process of fixing these with barefoot walking but that’s encouraged me to get it sorted even quicker, because that can put pressure on the ankle and the Achilles.

Overall while I was pleased with phase 6 my body was really fighting against me and I need to spend more time addressing imbalances and staying on top of mobility work. She said that I’m quite flexible which can actually be detrimental to noticing the condition of muscles, because if I can e.g. touch my toes then in my head it means my hamstrings aren’t tight, but they were.

I need 48-72 hours after the massage to let everything settle down and then I can re-test my vert and immediately follow it with the first session of phase 7. She found a whole load of tightness in my outer quads so with that fixed I’m excited to see how I feel after a rest.

Here are a few from day 1

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength) on Aug 6, 2020 at 5:37am PDT

[Fraser_9to5]

WEEK 23

30 Jul

Single Step Accel – 2 sets
Diagonal Step/Bound – 3 sets
Skip Bounds – 4 sets
Practice Jumps – 15 total, failed at RL 70cm and LR = 73cm
Triple CC – 4 sets, 140kg Hex DL
Deficit RLESS – 3 sets
Agility Drill – 2 sets

I was a LONG way from getting those practice jump heights, I watched the videos back and I was flapping away at the air. Deadlifts were pushing it, I had to use my straps for one set, I felt a bit flat today.

31 Jul

Hip/Hamstring Superset
Ab/Hip Superset
Lower Abs – 3 sets
Lower Back – 2 sets
Row 3km in 2:18/500m pace

Really leisurely row, not trying to push it.

2 Aug

Sprint – 10 x 60m(?) in 9.47, 8.70, 8.49, 8.26, ?, 8.13, 8.31, ?, 8.26, 8.45
Speed Hops – 4 x 20m per leg
Broad Jump to Bound – 3 sets
Speed Skater Variation – 2 sets
Hurdle Jumps – 6 sets
Ankle Stiffness – 4 sets
Hamstring ISO – 3 sets

Who knows what distance that was, I paced it out as 60m but when I measured it after the session I got ~62m. I did this on a proper track and it was so nice to accelerate properly in sprint spikes. I was wary of pulling a muscle so I sat at 95% for most of the runs.

3 Aug

Hip/Hamstring Superset
Ab/Hip Superset
Lower Abs – 3 sets
Lower Back – 2 sets

4 Aug
AM Barefoot Walking – 1 mile in 20 mins
Single Step Accel – 2 sets
Diagonal Step/Bound – 3 sets
Skip Bounds – 4 sets
Practice Jumps – 10 total, LR = 67cm
Triple CC – 4 sets, 130kg Hex DL
Deficit RLESS – 3 sets
Agility Drill – 2 sets

Not at the races today. I’m reading “Born to Run” and it advocates barefoot walking/running to strengthen the foot so I did a mile in the morning. I felt my adductor stretch a bit doing a RL approach so I focused on LR today while also holding back. I had no spring and was barely able to touch 67cm, which was initially set up for my weaker RL jumps. I’m not concerned at all, when I trained in sprinting I’d have days where I was completely off the pace. You don’t magically lose your power and spring in a couple of days so I’ve taken an epsom salt bath and might push the next session back a day to let my legs rest.

Here’s one of my track sprints

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength) on Aug 2, 2020 at 3:16am PDT

[Fraser_9to5]

WEEK 22

23 Jul

Single Step Accel – 2 sets
Diagonal Step/Bound – 3 sets
Skip Bounds – 4 sets
Practice Jumps – 15 total, RL = 67cm, LR = 72cm
Triple CC – 4 sets, 135kg Hex DL
Deficit RLESS – 3 sets
Agility Drill – 2 sets

This was 48 hours after an identical session and I didn’t feel as sharp. I’m really pleased with my ability to consistently jump near my PB and it’s nice to be progressing the hex bar deadlifts by 5-10kg a week.

24 Jul

Hip/Hamstring Superset
Ab/Hip Superset
Lower Abs – 3 sets
Lower Back – 2 sets

No rowing this time round, I have tightness in my hips and groin.

26 Jul

Sprint – 8 x 54m in 9.26, 8.44, 8.10, 7.95, 8.00, 7.99, 8.04, 8.02
Speed Hops – 4 x 20m per leg. Left: best of 4.31, Right: best of 4.44
Broad Jump to Bound – 3 sets
Speed Skater Variation – 2 sets
Hurdle Jumps – 6 sets
Ankle Stiffness – 4 sets
Hamstring ISO – 3 sets

If you’d seen me warming up for my sprints you’d tell me to not do the session. I’m really having to overcome a lot of tightness in the adductors, this time it was my left leg that hampered me. I modified my running mechanics and needed several pre-warm up runs before running at 50-75% pace for the first official timed run. Really happy to run sub 8 given how much I was running within myself and I’m ready to do a proper track session next weekend.

27 Jul

Hip/Hamstring Superset
Ab/Hip Superset
Lower Abs – 3 sets
Lower Back – 2 sets

28 Jul

Single Step Accel – 2 sets
Diagonal Step/Bound – 3 sets
Skip Bounds – 4 sets
Practice Jumps – 12 total, RL = 69cm, LR = 72cm
Triple CC – 4 sets, 140kg Hex DL
Deficit RLESS – 3 sets
Agility Drill – 2 sets

My body is finally adapting to the workload and my legs felt fresh and unrestricted today. I improved by 2cm on my weaker side but wasn’t able to match my PB jumping left-right. I don’t mind this because I wasn’t feeling that springy and I trained at 11am instead of 2pm, and I know I jump better early afternoon.

This was a great week, I’ve been down about minor niggling injuries but I feel better now and confident that my body is capable of perhaps 31.5″ by the end of summer.

Here are my single leg speed hops from a standing start. I was going about 90-95% with all the adductor problems.

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength) on Jul 26, 2020 at 6:05am PDT

[Fraser_9to5]

Dec 16

Running Arms
3 x 70

Bench Press (1)
5 x 67.5kg
5 x 77.5kg
9 x 87.5kg

Explosive Pushups (1)
3 x 8

Dips
3 x 20

Dec 17

Back Squat
5 x 97.5kg
5 x 112.5kg
10 x 127.5kg

Stiff Legged Deadlift (1)
2 x 7 x 118.5kg

Bird Dogs (1)
2 x 20

Reverse Crunch Hold
3 x 30 secs

Side Bridge, 70 secs

Dec 19

Seated Jumps
1 x 5 x 100cm
2 x 5 x 105cm

Rebound Jumps
3 x 5 x 40cm->100cm

Pullups (14,14,11) and Dips (20,20,20)

Front Squat
5 x 70kg
5 x 81kg
14 x 92kg

Hip Thrusts
2 x 10 x 70kg
1 x 10 x 75kg

Sliding HS Curl
1 x 12 x 5kg
2 x 10 x 10kg

Ab Circuit, 5 mins

Dec 23

Running Arms
3 x 80

Bench Press (1)
3 x 72.5kg
3 x 82.5kg
7 x 92.5kg

Explosive Pushups (1)
3 x 8

Dips
3 x 20

Back Squats
3 x 105kg
3 x 120kg
6 x 135kg

Stiff Legged Deadlift (1)
2 x 8 x 118.5kg

Bird Dogs
2 x 20

Reverse Crunch Hold
3 x 30 secs

Dec 25

Seated Jumps
3 x 5

Rebound Jumps
3 x 5

Front Squat
3 x 76kg
3 x 86kg
12 x 97kg

Sliding HS Curl
2 x 10 x 10kg
1 x 10 x 15kg

Hip Thrusts
2 x 10 x 75kg
1 x 10 x 80kg

Ab Crunches
4 x 45

Side Bridge, 75 secs

Dec 27

DB Rows
3 x 10 x 37.5kg

Plate Toss
3 x 12 x 15kg

Alternate DB Bench (1)
1 x 19 x 36kg
1 x 17 x 36kg

Explosive Pushups (1)
2 x 8

Dec 28

Power Cleans
2 x 1 x 86kg
1 x 88.5kg
1 x 91kg
1 x 94.5kg P.B.
1 x 95.5kg P.B.

Good Mornings
2 x 9 x 67.5kg

Ab Circuit, 5 mins 30

Dec 29

Running Arms
3 x 90

Bench Press (1)
5 x 77.5kg
3 x 87.5kg
6 x 97.5kg

Explosive Pushups (1)
3 x 8

Dips
3 x 20

Dec 30

Back Squats
5 x 112.5kg
3 x 127.5kg
3 x 142.5kg

Stiff Legged Deadlift (1)
2 x 7 x 121kg

Bird Dogs (1)
2 x 20

Reverse Crunch Hold
3 x 30 secs

[Fraser_9to5]

Dec 1

DB Running Arms
2 x 60 x 2.5kg

Bench Press (1)
5 x 75kg
3 x 85kg
6 x 95kg

Explosive Pushups (1)
3 x 8

Dec 2

Back Squats
5 x 109kg
3 x 123kg
5 x 138kg

Stiff Legged Deadlift (1)
2 x 7 x 118.5kg

Bird Dogs (1)
2 x 20

Reverse Crunch Hold
3 x 30 secs

Dec 4

Pause Squat Jump
1 x 5 x 90cm
1 x 5 x 100cm
1 x 5 x 105cm

Depth Jumps
3 x 5 x 40cm -> 100cm

Pullups, 16, 16, 11
Dips, 3 x 20

Front Squat
1 x 5 x 80kg
1 x 3 x 90kg
1 x 7 x 101kg

Sliding Hamstring Curl
2 x 12
1 x 12 + 2.5kg

Shoulder Elevated Hip Thrusts
1 x 12 x 50kg
1 x 12 x 65kg
1 x 12 x 70kg

Dec 6

DB rows
3 x 10 x 37.5kg

Plate Toss
3 x 12 x 15kg

Alternate DB Bench (1)
1 x 20 x 36kg
1 x 16 x 36kg

Explosive Pushups (1)
2 x 8

Dec 7

Power Cleans
3 x 1 x 85.5kg
2 x 1 x 88.5kg
1 x 91kg

Good Mornings
2 x 8 x 67.5kg

Ab Circuit, 5 mins

Dec 8

Running Arms
2 x 60

Bench Press (1)
5 x 40kg
5 x 50kg
5 x 60kg

Explosive Pushups (1)
3 x 7

Dec 9

Back Squat
5 x 58kg
5 x 73kg
5 x 88kg

Stiff Leggged Deadlift
2 x 7 x 78.5kg

Bird Dogs
2 x 15

Reverse Crunch Hold
3 x 25 secs

Dec 11

60m Race

Heat 1 – 7.49. I’m quite pleased with that time as I’m not in race shape just yet. My first two steps were a little off and the guy next to me got out better, then the rest of the race I was happy with and I managed to beat him on the line.

Heat 2 – 7.55. Got out wayyy too low, hips were down and that impacted my transition at 20m where I lost ground. Given how I felt crossing the line I think 55 is a fair time.

Front Squat
5 x 42.5kg
5 x 52.5kg
5 x 65kg

Dec 14

DB Rows
3 x 10 x 37.5kg

Plate Toss
3 x 12 x 15kg

Alternate DB Bench (1)
1 x 18 x 36kg
1 x 14 x 36kg

Explosive Pushups (1)
2 x 8

Ab Crunches
4 x 30

Dec 15

Power Cleans
3 x 1 x 86kg
1 x 91kg
1 x 93.5kg P.B.
1 x 91kg

Good Mornings
2 x 8 x 67.5kg

Ab circuit, 5 mins

[Author]

Posts